Get Fit Buffalo

Link: http://www.buffalopersonaltraining.com

THE TOP 5

Everyone wants to eat right and/or lose weight. But not everyone knows what the best foods for fighting belly fat are. Protein, fat, and carbohydrates (yes I said carbohydrates) will feed your metabolism-boosting lean mass helping you destroy belly fat forever! So what are the best foods for blasting away belly fat?

Here is a list of my top five foods for weight loss:

#5 Eggs

Words cannot describe the fat fighting power of eggs. One egg has high-quality protein, and plenty of essential nutrients like choline all in 70 calories.

Pair with organic greens, a piece of whole wheat toast, and an apple or pear and you are well on your way to providing your body with fat fighting nutrients, including plenty of fiber to keep you feeling fuller for longer throughout the day.

#4 Apples or pears with skin

Apples and pears are another great way to add extra fiber to your diet. One large apple gives you 5 grams while 1 large pear gives you 7 grams of fat-fighting fiber. Fiber is perfect for curbing your appetite, which makes you eat less at meals or when snacking. Not only do pears and apples provide plenty of fiber, but they are fat free and cholesterol free. An apple gives 65 calories and a pear about 100 calories, making it a perfect healthy snack or a side dish at breakfast, lunch, or dinner.

Pair together with low-fat cheese, yogurt, or all natural peanut butter to provide essential amino acids and making it a wholesome and nutritious snack

#3 Greek Yogurt

So do Greeks know something we don’t? This amazing food is a staple in Greek and Mediterranean cultures and is frequently given to a bride and groom on their wedding night for vitality, energy, and strength. Why is Greek yogurt so good for you? Your typical yogurt is double filtered but Greek yogurt is triple filtered, resulting in a very creamy texture. Greek yogurt is higher in protein and lower in carbs than most commercial yogurts. This is a perfect treat for Diabetics and people who are low-carb crazy!

Pair this together with nuts and a touch of honey for a sweet and savory treat packed with fat burning protein, low carbohydrates, and a healthy dose of fiber.

#2 Sprouted Whole Grain (SWG) Breads

Considered the “flourless” bread. This bread is unique because it is made directly from the sprouted seed, which provides more vitamins, minerals, essential amino acids, and fiber. You get the whole-grain goodness without the flour! This type of bread is made from a sprouted wheat berry, picked, ground up, and then added to the mixture, which makes it “flourless." High in protein, vitamins and minerals, and packed with plenty of fat-fighting fiber, this is the perfect item to include in your menu plan!

Pair this with some grain-fed beef for a healthy steak sandwich, which packs plenty of nutrition and loads belly slashing fiber!

#1 Whey Protein

This widely used supplement is the byproduct of cheese manufacturing. The liquid left over is purified and made into whey powder, concentrated whey protein, or whey protein isolate. Whey powder is used in many products from bakery items to infant formula. Whey is power packed with essential amino acids, which are the building blocks for muscles. Research has shown only 56 grams of whey protein a day can help you lose weight without restricting your energy intake. This same research showed consuming whey protein resulted in a drop of 4 pounds, 1 inch off the waist, and a drop in body fat of 5 pounds!

Pair this together with ice, a tablespoon of peanut butter, and some fruit for a healthy and nutritious snack with plenty of appetite-suppressing protein and plenty of fat fighting potential.

Incorporating these five foods into a well-balanced diet plan will help provide essential nutrients needed to help you lose weight and keep it off. Fiber-rich foods have been shown to help curb your appetite which can suppress the desire to eating more. This will fight stubborn belly fat and help you stay healthy and fit for a long time to come!

Yours In Health,

Brian

Link: http://www.buffaloperosnaltraining.com

INTERVAL TRAINING RULES

Interval training can be defined as the repeated alternating between higher intensity period of really “hard” work, and lower intensity periods of active recovery (i.e. walking).

Its benefits over traditional cardio include:

•Greater total calories burned (due to the “afterburn” effect)
•Greater fat loss (up to NINE times greater)
•Greater improvements in both aerobic and anaerobic fitness
On to the routine:

The program I am about to outline is a sprint-based interval training routine. If you are not in “sprinting” shape, you’ll need to gradually move toward this type of training through a progressive program (which is exactly what I’ve outlined below).

Week 1, Workout 1: 20 minutes @ 70% of HRmax
Week 1, Workout 2: 25 minutes @ 70% of HRmax
Week 1, Workout 3: 30 minutes @ 70% of HRmax

Week 2, Workout 1: 20 minutes @ 75% of HRmax
Week 2, Workout 2: 25 minutes @ 75% of HRmax
Week 2, Workout 3: 30 minutes @ 75% of HRmax

Week 3, Workout 1: 20 minutes @ 80% of HRmax
Week 3, Workout 2: 25 minutes @ 80% of HRmax
Week 3, Workout 3: 30 minutes @ 80% of HRmax

Week 4, Workout 1: 20 minutes @ 85% of HRmax
Week 4, Workout 2: 25 minutes @ 85% of HRmax
Week 4, Workout 3: 30 minutes @ 85% of HRmax

Week 5, Workout 1: 5 sprint intervals
Week 5, Workout 2: 5 sprint intervals
Week 5, Workout 3: 6 sprint intervals

Week 6, Workout 1: 6 sprint intervals
Week 6, Workout 2: 7 sprint intervals
Week 6, Workout 3: 7 sprint intervals

Week 7, Workout 1: 8 sprint intervals

Continue to add a sprint interval every third workout, working you way up to 15 intervals (there is no need to go any higher than 15).

NOTE: Your age predicted maximum heart rate (APMHR) can be obtained by simply subtracting your age from the number 220. For example, if you are 30 years old, your APMHR is 190 beats per minute (bpm). Therefore, if following the complete program above, your first workout would be 20 minutes in duration and would be performed at the intensity of roughly 130 beats per minute.

For the “sprinting” portion of the program, each interval should be one minute in duration; 20 seconds of maximal effort and 40 seconds of active recovery. Begin each workout with a light warm-up and stretching and finish each up with continued walking until your breathing rate has returned to normal.

Do I Have To “Sprint”?

While sprinting is probably the easiest choice (no equipment required, etc), there are certainly other modes of exercise that work just as well so long as you follow the basic max effort/active recovery. Some examples of other acceptable modes of exercise include the elliptical trainer, the stair stepper, cycling, rowing, swimming, and jumping rope.

Regardless of what exercise you choose, just make sure that the “sprint” portion of the interval is performed at near maximal effort with the active recovery portion falling at the opposite end of the effort spectrum.

Mixing Things Up

You can avoid boredom and stagnation by making some adjustments to your interval training sessions every few weeks. An easy and effective way to do this is to manipulate the work to rest ratio of each session. In the above program, the work to rest ratio was set at 1:2 (20 seconds sprint, 40 seconds walk). Adjust as needed.

I hope this helps.

Yours In Health,

Brian

Link: http://www.buffalopersonaltraining.com

I always get asked the best way to burn fat (No shock there thats what I do. Typcially we suggest a 300 hundred calorie decrease in calories. There are several different ways to create a 300 calorie deficit:

•Skip the morning bagel (-300 calories)
•Walk on the treadmill for an hour and half (-300 calories)
•Perform a very high intensity interval session (-300 calories)
In all 3 instances, the net calorie burn is -300 cals; however, as mentioned in the previous post, scenario 1 sucks, scenario 2 really sucks, and scenario 3 trumps them all–by far.

And today I want to share 3 other “scenarios” with you, with yet another lesson to be learned.

Out of the below 3 individuals, who will burn more fat and achieve better, faster results?

Scenario #1 – Subject A

•Basal Metabolic Rate of 2,000 calories
•No additional calories burned per day through exercise
•Total calories burned: 2,000
•Dietary intake: 1,300
•Deficit: -700 calories
Scenario #1 – Subject B

•Basal Metabolic Rate of 2,000 calories
•Additional 200 calories burned per day through exercise
•Total calories burned: 2,200
•Dietary intake: 1,500
•Deficit: -700 calories
Scenario #1 – Subject C

•Basal Metabolic Rate of 2,000 calories
•Additional 600 calories burned per day through exercise
•Total calories burned: 2,600
•Dietary intake: 1,900
•Deficit: -700 calories
Paying careful attention to the 3 scenarios above, you see that Subject A, Subject B, and Subject C all have a Basal Metabolic Rate of 2,000 calories, and all subjects are creating a -700 caloric deficit daily.

Who will be more successful?

If fat loss were simply a mathematical phenomenon, then all three subjects would have equal success and would experience the same exact fat loss.

But, just in case you didn’t already know, there’s MUCH more to fat loss than just the numbers.

Fat loss, by and large, is largely hormonal (yes, I’m aware, that was redundant). Indeed, a caloric deficit must be in place for fat loss to occur, but not all deficits are “equal”.

Subject A, while still being negative 700 calories, is creating a hormonal environment in the body resistance to fat loss. Subject B is slightly better, but still far from optimal.

Subject C is the clear winner here. Although Subject C is creating the same exact numerical -700 calorie deficit, this individual will without a doubt experience greater fat loss and overall results.

Why?

When you decrease calorie intake, the body’s anti-starvation mechanisms are alerted and it creates a hormonal environment conducive to fat storage.

So, 1) if you need to create a calorie deficit to burn fat, but 2) you DON’T want to drastically reduce calorie intake for the reasons mentioned, what are your options?

It’s called G-flux, or energy flux.

Eat more. Exercise more. Lose more.

It really is THAT simple.

Simply put, the more calories you burn through exercise (versus a dietary caloric deficit), the greater your fat loss results will be. Every. Single. Time.

Fat burning enzymes will be elevated, the body will remain happy from a nutritional stanpoint, and let’s fact it, eating an additional 600 calories per day is a lot more livable from a psychological standpoint than attempting to create a large caloric deficit through diet alone.

My challenge to you: Starting this week, on top of what you are already currently doing, add an additional 300 calories to your daily diet, and strive to burn an additional 300 calories via exercise.

Watch what happens. You’ll be surprised.

Or maybe now that you’re “in the know”, you won’t be.

Questions? Comments? Just Let Me Know

Yours In Health,

Brian

Link: http://www.buffalopersonaltraining.com

Reason #1: You’re a Basket Case

Okay, all kidding aside, here’s something very important to understand… when your mind is not at peace and not “in balance,” all sorts of belly-bulging hormones go “wacky” and out of control. This can really cause some serious belly bulging.

What causes this imbalance?

•Not getting enough sleep
•Running yourself ragged at work and with family obligations
•Worrying and stressing about life…
As a result of mental and emotional stress, your body will automatically release a fat storing hormone called Cortisol. This is bad because Cortisol’s favorite thing to do is to “redirect” fat storage to your abdominal area.

Scientists believe your body does this as a natural “preservation technique.” You see, constant stress sends a signal to your body that it’s under attack and your body responds by storing belly fat reserves around your organs to 1) protect them and 2) to make this fuel source available for quick energy needs.

You see, you body is somewhat lazy (read: efficient) and in times of stress it doesn’t want to pull energy [fat] from far away, like your leg for example. It wants fat close to your internal organs… in your belly.

But don’t worry, tomorrow I’m going to talk about some simple techniques you can use to “decompress” and get your fat storing hormones back in balance fast.

Reason #2: Your Body is Like a Vending Machine

If you peer through the glass of most vending machines you will see a bunch of sugar-filled, chemically-stuffed, over-processed, “dead food” that is slowly killing you, bite by bite. (Ouch…)

And because we eat this type of food wayyyyy to much (and I’m also talking about fast food and processed food), our bodies quickly become what we eat.

We’re “walking vending machines”—slow, sluggish, and falling apart with each awkward step.

Here are the A, B, C’s of what makes bad food, well… bad:

A. Obesity Additives:

Did you know that most of the tens of thousands of food items which line our grocery store shelves are made and controlled by only four or five GIANT multinational food corporations who only have one goal in mind—to make more and more money? It’s true.

What’s more, the food chemists that work for these food kingpins are paid big bucks to create “Frankenstein foods” that are manufactured within huge, robotic, assembly-lined factories.

Here, they dump all kinds of (mostly) man-made preservatives, additives, and chemicals into the recipes for our favorite meals and snacks–in just the right amounts–so these “fake foods” can sit on grocery store shelves for months, years, and even decades, without going bad. (YUMBO!!)

Out of these toxic food chemicals, I have identified 7 that I not-so-lovingly refer to as “Obesity Additives.” I call them this because research shows they have a big, negative impact on our health and waistlines.

And, all you need to do to experience some SERIOUS weight loss fast is to exorcise these “DEMONS” out of your kitchen.

How Do These 7 Obesity Additives Make You Fat?
Good question. Studies show…

•Two of these additives interfere with a hormone called leptin which sends a signal from our stomachs to our brains to tell us we’re full. Without this signal we keep eating and eating.

•Other Obesity Additives create weight gain by causing hormone imbalances. That’s right, a fat-storing hormone called insulin skyrockets in your body (hello belly fat!), while a fat-burning hormone called glucagon is shut off. (Not good.)

•Another additive (in excess) can cause a mineral imbalance in your body that causes you to become “bloated” with water weight all the time. (Ever feel bloated?)

•And yet science has proven that some Obesity Additives actually addict us and cause us to eat uncontrollably by altering brain chemicals called neurotransmitters—just like the street drugs cocaine, morphine, and nicotine do. (Maybe this why you can’t “eat just one.”)
With these Obesity Additives working against you, it’s no wonder you haven’t been able to win the belly bulge battle in the past. Failing to lose weight isn’t always your fault.

B. Uncontrollable Cravings:

Here’s something you may not realize… your body is severely undernourished and starving for certain nutrients. You see, your body needs specific macro and micro nutrients to run properly or you will get mentally and physically sick. I’m talking about illnesses such as heart disease, some cancers, diabetes and depression, for starters.

So, if you’re not eating the right foods that are packed full of nutrients your mind will constantly “scream” at your stomach to eat more. It does this in the form of cravings and hunger.

Problem is, most people just eat more “nutrient-dead junk food” and their bodies continue to starve and cravings spiral out of control. (If you feel hungry all the time, now you know why.)

C. Toxic Waste Buildup:

As I keep repeating (like a mantra), my goal is to help you drop up to 11 pounds of belly fat, excess water, and “toxic waste” from your body over the next 7 days.

Well, we’ve come to the part of today’s update where I talk about ridding your body of pounds of “toxic waste.” And what I mean by “toxic waste” is, well… poop that has built up in your digestive tract. (Not a pleasant dinner conversation, I know.)

I’ll put it like this… if you think your bulging belly or “pooch” is all fat… think again.

Not eating the right kinds of foods causes waste to become backed up in your colon and intestines. This can give you a permanently bloated appearance.

What’s more, when your digestive system is clogged and polluted, you can’t efficiently absorb the healthy proteins, carbs, essential fats, water, vitamins, minerals and phytonutrients your body desperately needs to be healthy and to burn fat at an accelerated rate.

As I mentioned in “B” above, when your body doesn’t get the nutrients it needs, it signals your mind to tell your stomach to EAT MORE by causing uncontrollable cravings.

As you can see, this is a big problem. You need to keep your digestive system clean to fight hunger.

With this in mind, tomorrow, I’ll reveal how to get your digestive system going and detoxify your system of unhealthy chemicals without harsh laxative drugs or starvation diets.

Reason #3: Your Belly-Burning Furnace is Busted

Another BIG reason you haven’t been able to kill belly fat is because your belly-burning furnace (metabolism) is on the blink.

So instead of humming along burning thousands of calories a day, it’s sputtering and jerking down the calorie-burning-highway in the slow lane. Or, you may even be pulled off to the side of the road with the hood open and the engine smoking.

But why? Good question.

A. You’re Not Eating Enough Food, at The Right Times

Here’s the problem… when most people want to lose weight, they begin to severely cut calories. Sure, they might start losing some weight temporarily, but this calorie restriction method will soon backfire and mangle their metabolism for two reasons:

1. As you’re probably aware, cutting calories leads to uncontrollable hunger and cravings because your body isn’t getting the nutrients it needs to function and be healthy. This causes severe hunger and cravings, and eventually breaks most people mentally… and causes them to lose control, overeat, rebound, and gain even MORE weight than where they started.

2. After about a week of dieting, the hormone levels in your body that are responsible for keeping your metabolism humming along (like the master weight-controlling hormone leptin and the thyroid hormones) start adapting to your new calorie intake, and they plummet like a piano off the Empire State Building. This causes your body to conserve calories.

At the same time, the fat-storing hormone insulin goes berserk as does a hormone called cortisol that is responsible for storing belly fat skyrockets. As a result, your weight loss will come to a screeching halt. At this point, you’ll need to reduce your calories even lower to keep losing weight, or you’ll need to do MORE exercise to burn even MORE calories. (Not fun… I’ve been there.)

B. You’re Eating Foods With Low “Thermal Burn”

Make no mistake, some foods will fix a “mangled metabolism” by increasing your calorie-burning furnace BIG TIME, while others can actually hurt your metabolism and stop it dead in its tracks.

The truth is, calories from different types of food act very differently once inside your body. Some of them ignite what I call “Thermal Burn” and others are plain “Thermal Duds.” (For some reason, now I’m thinking of the little “Milk Duds” chocolate candies. As Homer Simpson would say, “Mmm duds…”)

Heck, the “Thermal Burn” of some natural foods is so high that they don’t even register on the calorie scale. They’re “FREE Foods” that you can practically eat non-stop without gaining an ounce.

Yours In Health,

Brian

P.S. Did you read this months Applied Fitness On-Line Magazine?? Its full of useful information

www.buffalopersonaltraining.fitpromag.com

Link: http://www.buffalopersonaltraining.com

ENJOY THIS TRUTH IN LIFE!!!!!>

HEALTH MESSAGE:

1. If walking/cycling is good for your health, the postman would be immortal.
2. A whale swims all day, only eats fish, drinks water and is fat.
3. A rabbit runs and hops and only lives 15 years.
4. A tortoise doesn't run, barely walks & does nothing ..yet lives for 450 years.

And you want me to Exercise????

Hope this made you smile

Happy Monday,

Brian